If you’re a beginner looking to build muscle, chances are you’re curious about using protein powder. If so, your interest is well placed. Protein powders are great for beginner muscle gain.
There are so many different protein powders on the market today, however, it can feel impossible for beginners to decide which ones to try. That’s why we’ve decided to take the guess work out of it. In this article I’ll give our picks for the best protein powders for beginner muscle gain.
Our Picks:
- Best Overall: Optimum Nutrition Gold Standard 100 whey
- Best Value: Muscle Milk 100 whey
- Best Unflavored: Naked Whey 1LB 100% Grass Fed Unflavored Whey Protein Powder
- Best Low Carb: Isopure Whey Isolate Protein Powder
- Best For Weight Gain: Optimum Nutrition Serious Mass Weight Gainer Protein Powder
Best Overall
There's a lot to love about Optimum Nutrition Gold Standard Protein Powder. It is one of the best-selling protein powders in the world, and for good reason.
- Amazing taste
- Variety of flavors to choose from
- Easy mixing
- Variety of sizes
- Reasonable Price
- Tested for banned-substances
- Whey may cause pimples in people who are prone to Acne
- Not suitable for Vegans
| Nutrition Per Scoop (33g) |
| 130 calories |
| 24 grams protein |
| 2 Grams added sugar |
| 4 grams total carbohydrates |
Optimum Nutrition’s 100 % Whey Protein Powder is our go-to choice for beginners looking to gain muscle. You really can’t go wrong with this supplement. It tastes great. It mixes really easily. There’s an array of flavors to choose from. And, most importantly, it does the job. When you mix up a serving of Optimum Nutrition Protein powder, you know without a doubt that you’ll be getting a great boost of protein, and thus a boost to your recovery and muscle growth.
Best Value
It might be a surprise that one of the most famous protein brands is also one of the most affordable!
- Amazing price
- Great flavor
- Mixes really well
- Trustworthy brand
- Great customer service
- Too sweet for some users
- Not suitable for Vegans
| Nutrition Per Scoop (38g) |
| 140 calories |
| 25 grams protein |
| 0 grams added sugar |
| 8 grams total carbohydrates |
Muscle Milk is a pioneer of mainstream protein products and make some of the best protein powders for beginner muscle gain. Whether you’re into fitness or not, there’s a good chance that you’ve heard of Muscle Milk. They’ve obviously been doing something right to gain such widespread recognition. Muscle Milk has had a long time to perfect its product, and you can really tell when you try out their 100% whey protein powder.
It tastes great, and it works great for helping you build muscle.
One of the main perks of Muscle Milk’s 100% whey protein powder is the great price! Coming in at just $0.59 per ounce, this powder is half the price of higher-end options. This amazing affordability combined with its proven effectiveness makes Muscle Milk’s 100% whey protein powder our number one choice for Beginners looking to gain muscle on a budget.
Best Unflavored
Naked Whey is the premier natural protein powder on the market. If you're looking to gain muscle without the added flavors and ingredients of typical powders, then Naked Whey is the product for you!
- Completely natural high-quality protein
- One simple ingredient
- No added flavors or sweeteners
- Derived 100% from US grass-fed cows
- Not the best tasting
- Higher price-tag
| Nutrition Per Scoop (30g) |
| 120 calories |
| 25 grams protein |
| 2 grams total sugar |
| 3 grams total Carbohydrates |
Naked Whey 100% Grass Fed Protein Powder is our number one choice for beginners looking to build muscle without lots of added flavors or ingredients. This powder has just one ingredient: whey. That’s it. No flavors. No preservatives. Nothing. Just whey. This product is as simple and natural as it gets.
Also, the whey comes strictly from grass-fed cows raised on US farms.
The downsides of Naked Whey are, of course, that it doesn’t taste very good by itself. Unless you’re made of steel, you’ll probably want to mix this stuff with something tasty like milk, fresh fruit, or something similar.
Also, since it’s so unprocessed, Naked Whey doesn’t mix quite as easily as other powders on the market. These are all, however, necessary evils for such a natural product.
If you’re looking for something to throw in a bottle with some water, shake for a few seconds and be on your way, this isn’t the powder for you. If, on the other hand, you’re looking for the purest, healthiest protein supplement on the market, and you don’t mind taking the time to thoroughly mix in your own sweeteners, you can do no better than Naked Whey.
Best Low Carb
Isopure Whey Isolate Protein Powder is an amazing option for those looking to gain muscle while avoiding carbs.
- Great taste
- Low-carb, Keto-friendly recipe
- Variety of flavors
- Mixes easily
- Not the cheapest
| Nutrition per scoop (33g) |
| 110 calories |
| 25 grams protein |
| 0 grams total sugar |
| 1 gram total carbohydrates |
If you’re trying to avoid carbs, Isopure Whey Isolate is the protein powder for you. Isopure has gained a reputation as an excellent company that makes nothing but high-quality products that users rave about. And their low-carb protein powder is no exception.
Users love the smooth-taste and easy mixability. This isn’t a protein powder that requires a lot of effort. Just mix a scoop with some water, shake it up or blend it, and you’re ready to roll.
Isopure Whey Isolate has a negligible amount of carbs per serving, meaning you can use it multiple times per day if you wish, and it still won’t put you over your carb threshold.
Whether you’re following the popular Keto diet, or you’re simply trying to avoid carbs, Isopure Whey Isolate is an amazing option for beginner muscle gain.
Best For Weight Gain
Optimum Nutrition Serious Mass is our number one choice for anybody who finds it hard to get enough calories to build muscle and/or gain weight.
- Very high-calorie
- Great taste
- Variety of flavors
- Great price
- Easy mixing
- May cause bloating
- Very large serving size
| Nutrition per serving (336g) |
| 1250 Calories |
| 50 grams protein |
| 20 grams total sugars (9g added) |
| 252 grams total carbohydrates |
One serving of Optimum Nutrition Serious Mass contains a whopping 1250 calories! The serious gainer powder is packed with protein as well as calories, making it great for ectomorphs who find it hard to gain muscle.
It has to be noted, however, that protein powders designed to help users gain weight are packed with maltodextrin, a blend of starches like rice and potatoes. This makes it a completely different product from the other protein powders for beginner muscle gain on our list. With that being said, I wouldn’t recommend this product to most beginners. Instead, if you’re new to protein powders, I would suggest trying one of the more standard protein powders above. Combining that with a balanced high-calorie diet is probably your best option if you’re looking for optimal beginner muscle gain.
On the other hand, however, if you really struggle to gain weight and muscle through regular diet and supplements, Optimum Nutrition Serious Mass can be super helpful in pushing you over the edge.
Features to Look for When Buying Protein Powder for Beginner Muscle Muscle Gain
Formulation
Formulation is simply what the protein powder is made from and how it’s made. In this article, I’ve chosen to highlight mostly protein powders made from whey, since it’s the most well-researched and proven source. If you don’t have any diet-restrictions or preferences, I usually recommend whey for its proven effectiveness and simplicity.
There are, however, great protein powders made from alternative sources like egg, soy, pea, hemp, any many others. As a beginner, deciding which type of protein powder is best for you can be overwhelming. Since you already know about whey, I’ll list a few great alternatives and give you the pros and cons of using each.
Egg Protein
Protein powder made from Egg is a great option for people who want to avoid dairy products. This could be because of allergies, environmental/ethical concerns, acne, or simply because you don’t like the way milk products taste or make you feel.
Now Sports' Egg White Protein Powder is a high quality protein supplement with an affordable price!
- High quality protein
- Mild flavor
- Added BCAA's
- Affordable price
- Needs to be mixed thoroughly
Soy Protein
Protein powders made from soy are a great option for vegans or those avoiding animal products. One advantage of soy is that it contains lots of vitamins and minerals and may improve your overall health even aside from muscle gain. Soy is also a “complete protein” meaning it has all of the essential amino acids your body needs for optimal protein synthesis.
- High quality protein
- Mixes well
- Vegan friendly
- Affordable
- Unflavored
Pea Protein
Pea protein is pretty similar to soy protein in that they’re both plant-based, they’re both complete proteins, and they both have health benefits beyond muscle gain. One of the main differences is that pea protein has a bit more fiber than soy which could be a good thing, a not so good thing, or irrelevant depending on your diet and your preferences.
- High protein content
- Vegan friendly
- Keto friendly
- Mixes easily
- Neutral taste
- Great price
- Unflavored
Taste
One of the most important things to consider when buying protein powder for beginner muscle gain, is the taste of the protein powder. You’ll find that almost every protein powder, especially ones that are flavored, taste different. It’s important to find one with a taste that you like or can at least easily tolerate.
Taste is obviously subjective, and so it’s hard to really know if you’ll like something before you buy it. Obviously, if the majority of the reviews are saying that the taste isn’t so great, you might want to avoid it. It’s pretty common, however, to see half of the reviewers saying that a product tastes great, and the other half saying that it’s nasty.
The only way to know for sure is to try a product yourself.
If you’re taste buds are hard to please, then I recommend buying smaller sized packages. In that case, it’s easier to switch to a different flavor if you don’t like the first one.
Another good option for picky eaters is to buy the unflavored stuff. With unflavored protein powders you can play around with the taste yourself by adding different ingredients.
Price
Another important factor to consider when buying protein powder for beginner muscle gain is the price. Luckily, Amazon displays the price of protein powders by weight, $1.00/ounce, $0.50/ounce, and so on. This is extremely useful since it makes it easy to quickly compare products by overall value without having to do any math.
One thing to watch out for when comparing price by weight, however, is lots of added ingredients that aren’t sources of protein. The first ingredient should almost always be whey or soy or whatever type of protein you’re buying. You should always note the amount of protein per serving and note how big the serving is.
Frequently Asked Questions
How Much Protein Do You Need a Day To Gain Mass?
That depends on a number of different factors the most important being your size and activity level. The most common recommendation is that highly active individuals should aim for between 0.7 to 0.9 grams of protein per every pound of body weight, or about 1.6 grams per kilogram of bodyweight. So a very active person who weighs 160lbs should aim for around 130 grams of protein per day.
Can I get too much protein?
Yes, it’s possible to consume too much protein. Getting huge loads of protein can have negative health effects such as kidney stone development. As a general rule, you should probably avoid getting much more than 1.0 grams of protein per every pound of body weight, or 2.2 grams per kilo. Protein consumption is a hugely important part of building muscle, but as with everything in life, too much can be a bad thing.
Another common mistake regarding protein, especially for beginners, is to neglect other nutrients in an attempt to get crazy amounts of protein. Remember, your body needs a balanced diet that includes enough fats, carbs, proteins, and micronutrients to function at a high level and promote muscle growth. So if you’re filling up on nothing but steak and protein powder, you’re not going to be at your best.
How Does Protein Powder Work?
Protein powder works by conveniently increasing the amount of protein in your diet, and increasing amino acids in your bloodstream. These amino acids, in turn, increase your body’s ability to repair muscles and increase muscle mass.
It’s important to note, however, that protein powder doesn’t build muscle by itself. You have to combine protein with regular exercise, enough calories, and good recovery.
How Long Does it Take to Gain Muscle With Protein Powder?
This depends on a lot of different factors such as genetics, starting body composition, hormones, your workout routine, and more. The general consensus, however, is that beginners can start to see noticeable muscle gains in about three to four weeks. Don’t be discouraged, however, if it takes you longer. Building real muscle is a long process that requires patience.
Changes in body composition, on the other hand, are much faster and more noticeable. Losing body-fat and gaining definition, for example, can occur very quickly, even within a single week.
Why Do I Need Protein To Build Muscle?
When you workout, you create little micro-tears in your muscles. Your body then breaks down protein and uses the amino acids to repair those tears and allow your muscles to grow. Your body also uses protein to help produce testosterone and other hormones essential to building muscle and promoting health in general.
How Much Muscle Can You Gain As a Beginner?
Again, that depends on a lot of different factors. Generally speaking, however, beginners tend to gain muscle faster than those who have already been working out for longer periods of time. With intense exercise and a near optimal diet, the average beginner can possibly gain around two pounds of muscle per month. This is, however, not necessarily scalable, meaning that you probably won’t gain 20lbs of muscle in 10 months. At some point, your body tends to adapt to the stress you’re putting it under, making your routine less effective.
Since results vary so much from individual to individual, this question is impossible to answer accurately. With that being said, as a beginner, there’s no point in stressing too much about the amount of muscle you’re gaining or the timeframe in which you’re gaining it. if you’re working out hard and consuming enough macro nutrients (carbs, fats, protein), you will gain muscle.
Conclusion
No matter your preferences or goals, there’s a protein powder out there for you. If you want the best protein powder for beginner muscle gain, we recommend Optimum Nutrition Gold Standard 100% Whey. If you’re a beginner on a budget, Muscle Milk’s 100% Whey Protein Powder is hard to beat for the price. And if you’re looking for a low-carb, Keto friendly option, Isopure Whey Isolate Protein Powder is the perfect choice for you.
I hope this article has answered any and all question you might have about the best protein powders for beginner muscle gain. If not, drop a comment below. I’ll be happy to answer it!